Stiff Leg Barbell Good Morning
- Works
- Lower back, plus glutes and hamstrings
- Equipment
- Barbell
- Level
- Beginner
- Type
- Compound
How to do it
Setup. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
- Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
- Step away from the rack and position your legs using a shoulder width medium stance. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position.
- Keeping your legs stationary, move your torso forward by bending at the hips while inhaling. Lower your torso until it is parallel with the floor.
- Begin to raise the bar as you exhale by elevating your torso back to the starting position.
- Repeat for the recommended amount of repetitions.
Cues
- Bar on the traps, knees soft.
- Push the hips back.
- Flat back, torso toward parallel.
- Drive the hips forward to stand.
Common mistakes
- Rounding the back.
- Going too heavy.
Where to start
Sets3
Reps8-10
Rest2 min
Tempo3-0-1
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.
Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.